Categorias
Wod

Quarta | 16.12.2020

Kamon – Kamon Start

Warm-up

5′: Full Body Warm-up 2 (No Measure)

10 Giros de cabeça pra frente e pra trás

10 Giros de cabeça lado e outro

10 Giros de tronco

10 Braco e tronco pro lado e pro outro

10 Rotação de quadril

10 Rotação de joelhos pra dentro e pra fora

10 Rotações de tornozelos pra dentro e pra fora

10 Leg Swing pra dentro e pra fora

10 Bear Crawl para frente e para trás

10 Air Squat mãos acima da cabeça

20 High Knees

* Do as much you can do in the time given

Weightlifting

7,5′: Good Mornings

E2,5MOM (3X)

3×10 @ Ktb/Db

*aa tempo 3020

Good Morning https://www.youtube.com/watch?v=jvPvzIy_320

Strength

12,5′: Back Squat

E2,5MOM (5X)

20 Air Squats

15 Jump Squats

10 Ktb/Db Back Squats

Air Squat https://www.youtube.com/watch?v=rMvwVtlqjTE

Jumping Squats https://www.youtube.com/watch?v=87ynaOgFplw

Back Squat https://www.youtube.com/watch?v=QmZAiBqPvZw

Metcon

8′: Metcon (AMRAP – Reps)

AMRAP 8′

1-2-3-4-5…

Ktb/Db Man Maker

5-10-15-20-25…

Ktb/Db Single Leg Deadlift
Single Arm Man Maker https://www.youtube.com/watch?v=FVY08P8lQAI

Single Leg Deadlift https://www.youtube.com/watch?v=b9bHy3ojQWA